09/30/26

9/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) DB Snatches
2) Broad Jumps
3) Plank to Pikes

A. 30 min AMRAP:
200m Run
50ft Sled Push (heavy)
50ft BW Walking Lunges
200m Run
50ft Bear Crawl
50ft Reverse Bear Crawl
200m Run
100ft of Burpee Broad Jumps
200m Run
100ft Heavy KB Farmers Carry

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB Bent Over Row
3) Banded Monster Walk
4) Empty BB GM's

B. "Point Break"
In a 16 min Window:
10 Single KB DL (each leg)
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min